Feeling Down? Have digestive issues?



When our gut is compromised from things like bad diet from food which are high-fat, high sugar, high sodium or lack of nutrition and insufficient amount of microbes this result in bad digestion, bowel movement issues and ultimately can make you feel down and depress. This is because our bodies will under-produce neurotransmitters like serotonin which 95% are produced in the small intestine. Neurotransmitter like serotonin act like a messenger that bind many process throughout our body from improving our digestion, regulating our mood, to promoting good sleep.


Here are some ways we can boost serotonin without medication:

  1. Food: Include high protein food along side carbohydrates. E.g. salmon with brown rice, oat meals with nuts.

  2. Exercise: choose the type that will get your heart rate up. E.g. swimming, jogging, bicycling.

  3. Bright Light: spend sometime in the sunlight at least 10 mins a day.

  4. Probiotics: routinely include probiotic rich food to like yoghurt, fermented food & kombucha

  5. Happy Moments: E.g. look back at photos from trips, watch something that makes you happy, talk to someone who always give you positive vibes.

References:

1. https://www.healthline.com/health/how-to-increase-serotonin#exercise

2. https://www.healthline.com/health/digestive-health/things-your-gut-wants-you-to-know#6.-Feeling-down?-It-might-be-your-food

3. https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495


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